Bodybuilding for the Beginner!

cheers mate

i was just wondering how do you build toned pecs and abs just doing cardio, exercises press ups etc. and 5kg weights

Thanks im new here and thats a great read thanks Cashman

hi cashman need some advice,i have finally got myself into a gym been going every day for a couple of weeks mainly doing cardio,my main objective is to body build not to get huge but be defined,after doing cardio i have done a small amount of lifting,i am 39 and i weigh 13stone 7lbs and 5ft8 i am not fat but have a bit of a belly i am quite stocky already but the man boobs are starting to appear even more now 40 is looming close lol,i am not sure on whats best to do with regards to lifting and diet and would like to try some routines and diet advise and if training everyday will be beneficial.i have read page1 you have done do you think trying that routine will be ok for myself.

another thing could i go straight into lifting rather than doing loads of cardio?

cheers pj.

you'll be fine with this routine. The secret to getting lean is in the diet and cardio side of things.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Hi cashman, you've made for some good reading.
I'm also new here but have been reading some of the articles before i signed up.
I've just joined the gym at my local sports centre that use 'pulse' machines, i am just wondering is it aswell to just do the free weights they have or do you recommend any machines that can be used in conjunction with free weights.

I was told by one or 2 people to stay away from the machines as they dont always work the muscles like they would if you were lifting freely, now i thought id sign up and actually ask the views of using machines by people who go to the gym.

just for the record, im 19 and only weigh in at around 10stone, maybe less. so i do have a naturally thin body build.
my main problem ever since i was born is my allergy to cows milk (lactose intolerant) which limits my diet badly and now i am starting to realise i need to bulk up a bit and eat more sensibly to achieve my aims.

Thanks, David

ORIGINAL: davidmckellar

Hi cashman, you've made for some good reading.
I'm also new here but have been reading some of the articles before i signed up.
I've just joined the gym at my local sports centre that use 'pulse' machines, i am just wondering is it aswell to just do the free weights they have or do you recommend any machines that can be used in conjunction with free weights.

I was told by one or 2 people to stay away from the machines as they dont always work the muscles like they would if you were lifting freely, now i thought id sign up and actually ask the views of using machines by people who go to the gym.

just for the record, im 19 and only weigh in at around 10stone, maybe less. so i do have a naturally thin body build.
my main problem ever since i was born is my allergy to cows milk (lactose intolerant) which limits my diet badly and now i am starting to realise i need to bulk up a bit and eat more sensibly to achieve my aims.

Thanks, David

if you can try to stick to free weights, though make sure your form is spot on. My routine has mostly free weights with a couple of cable exercises.

diet wise, there are plenty of alternatives for you with your lactose intolerance. Best ask the question in the diet forum for true expert advise but if mass gain is your goal eat plenty of lean meat protein, good fats, eggs, complex carb sources and try to eat 6 times a day. You can supplement with a soy protein or egg white protein shake as I'm guessing whey is a no-no LOL.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Thanks for that amazing original post Cashman! It is great to have found such an informative, helpful and cheery site to help me with this stuff, again cheers man!

Greggo

you should base your routine around free weights. Machines are useless, there is a place for them, they can sometimes complement freeweights or help train an area with an injury.

For example nearly all my lifts are freeweights, the only machines I use is for abs and calf raise. I also sometimes use the cable machines for say chest flies and lat pull downs.

Freeweights allow you to recruit all the stabaliser muscles. For example chest press machine just works the chest and triceps. DB flat bench will work the forearms hard too plus all the other tiny muscles that are located around the chest and arms


Paul

67.4K BW
170K Squat
110K Bench
222.5K Deadlift

My Journal

I know an IFBB pro FBB who is very good at personal training. I had a few training sessions with her and I found it very useful; I realised I was on the wrong diet and not training right...ever since I have witnessed positive changes to my physique and stamina.

You can contact Helle via her website: http://hellenielsen.com/. Am sure you will find this useful.

Ritchie

As a new member and a novice i found your guide to bodybuilding for beginers a big help. Thanks very much.

cheers for the post cashman ... im still new to bb but have been working out for while with my own bench which sadly hasnt got an incline... when i first started what was first recomended to me by friends of mine that are into the scene is ... to work on one body part a day ...... which i have been doing ( and have seen some gains ) thing is this .... im relatively happy with the way i look BUT although my chest has grown ... it is growing more outwards ... than across ! width wise !!! how can i get around this ( as im getting a bit disheartened ) will it even out in time ? what can i do to rectify the situation AND should i change to a split routine ???

ORIGINAL: mattygb

cheers for the post cashman ... im still new to bb but have been working out for while with my own bench which sadly hasnt got an incline... when i first started what was first recomended to me by friends of mine that are into the scene is ... to work on one body part a day ...... which i have been doing ( and have seen some gains ) thing is this .... im relatively happy with the way i look BUT although my chest has grown ... it is growing more outwards ... than across ! width wise !!! how can i get around this ( as im getting a bit disheartened ) will it even out in time ? what can i do to rectify the situation AND should i change to a split routine ???

Unfortunately the shape of your muscle growth is dictated by your genetics. Chances are that you will find that it evens out. It may be that other muscles that give the impression of width are being neglected such as shoulders, lats, etc. Let us see your full routine as there may be tweaks that can be made.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

excellent thans a lot. been looking for ages for advice like this. I am a beginner and this has been great help.

thanks cashman. gret advice. i am a beginner and it has been great help. have looked everywhere but this is the best advice i have found.

no worries mate and good luck with it.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

This is a great thread. I'm currently on a cut. Ive been following the alternate plan 1 for about 6 weeks (the 5 x 5 routine) & I'm having good results.

However, one of my knees is hurting possibly from this workout:

Legs & Abs

5 min warm-up
Barbell Squats 5x sets 5 reps
Stiff Legged Dead Lifts 5 sets 5 reps
Calf Raises 5 sets 5 reps (last set to fail)
Weighted Swiss Ball crunches 4x sets 6-8 reps
lying leg raises 4x sets 6-8 reps (if you can do these resisted tyhen even better.)
Dumbell side bends 3x sets 6-8 reps

Should I keep following this, or can you give me some ideas on varying it slightly so it's less stressfull on the knees?

Also you suggest doing 5 x 5 weighted dips for the chest. I haven't got a weight belt. I've just been repping out on the dips for 5 sets. Is this OK?

if your knee is hurting then take a week off. Ice the area for a few days for 10 minutes each time 3-4 times a day. you may have a little tendonitis. TBH if your knee is hurting linked to this then you need to look at how you are warming up before you add the weight on, and you need to look at form and post excerise stretching.

If 5 reps is easy on dips then try holding a dumbell between your feet when you dip. If too awkward then invest in a dip belt of some chain, a link to secure it and wrap it around a lifting belt if you have one. Improvistaion is possible here.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

OK that makes sense to me.

I'll leave legs out this week & take it easy with more stretching & warmups next week.

Cheers

Awesome thread, really helped me gaining some basic information.

Thanks!

just new to the forum and looking for inspiration and advice

just wanted to say, enjoyed your post m8

cheers bear

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

nice info m8 will try it out

A fantastic article/thread this has become and a great training program for the beginner.

this is great, im a complete noob.... but going to give your routine a go :)

instead of swimming (cardio) a 20 minute jog be ok ?

any good writeups on warm ups. i may need to call on assistance for alternate excersises that i cant do (home gym only). if you dont mind that is.

thanks very much cashman, loved it

Cashman,

Regarding your training program for the Beginner on Page 1 - is this program suitable for intermediate trainers too (looking for muscle gain and definition) ? or is this only for beginners ?

If not, what sort of things would you change for the intermediate trainer ? different exercises ? different rep programs ? still only train each muscle group once a week ?

Hope you can advise ...

Thanks

Sukrw.

ORIGINAL: he.man

this is great, im a complete noob.... but going to give your routine a go :)

instead of swimming (cardio) a 20 minute jog be ok ?

any good writeups on warm ups. i may need to call on assistance for alternate excersises that i cant do (home gym only). if you dont mind that is.

thanks very much cashman, loved it

20 min jog is fine (even better as it's weight bearing exercise)

Warm ups should be around light sets with higher reps to get blood flow to the muscles you are about to work hard.

Warm downs are VITAL with stretching being essential after your session to help maintain flexibility and limit risk of injury in future.

enjoy...

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

ORIGINAL: sukrw

Cashman,

Regarding your training program for the Beginner on Page 1 - is this program suitable for intermediate trainers too (looking for muscle gain and definition) ? or is this only for beginners ?

If not, what sort of things would you change for the intermediate trainer ? different exercises ? different rep programs ? still only train each muscle group once a week ?

Hope you can advise ...

Thanks

Sukrw.

This program is fine for intermediate trainers also. It's really about weight and intensity of training that's going to make the differences (along with diet, rest and supplementation)

You can always try the 5x5 rep/set range routine listed if you need a change.

Thanks for the endorsement btw

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Thanks Cashman for the quick reply/advice, it is much appreciated.

Nice to know I can train smarter but give the body more rest, spread the training over more days and still get great results !

Top bloke :)

great article

just starting out on the long road and this was a very useful piece.

just one point i may have missed, the 5 mins warmup, is this light cardio or light set of high rep weights?

cheers rob

Believe that you can - and you will.

ORIGINAL: ch33ky.m0nk3y

great article

just starting out on the long road and this was a very useful piece.

just one point i may have missed, the 5 mins warmup, is this light cardio or light set of high rep weights?

cheers rob

it's a light resistance warmup of the muscle groups you are about to warm up... e.g pressups for chest & tri session warm up

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Superb advice and tips.

Cashman - whats the best alternative excercise to weighted dips for chest ??

Also im mixing my training between gym at home and 1 at work - the work one having less
kit - can the barbell shrugs and barbell biceps be done with dumbells instead?

cheers

ORIGINAL: bugsbunny

Superb advice and tips.

Cashman - whats the best alternative excercise to weighted dips for chest ??

Also im mixing my training between gym at home and 1 at work - the work one having less
kit - can the barbell shrugs and barbell biceps be done with dumbells instead?

cheers

shrugs and curls are fine with DBs

You could replace weighted dips with an incline/flat bench depending upon which one you are already doing.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

Thanks Cashman

Whilst thinking about it and having just been downstairs to see what the gym has - there are no barbells at all
due to health and safety !!!!!!!!!!!!!!!!!!!!!!!!!!!!! -CRAZY !

with that in mind, i dont know which days i will train in work so

is there alternatives for the "barbell" excercises in your routine :-

Chest -

Could 8 sets off Dumbell Flat bench be done or should i use the bench Machine for 4 ?

Tri

skull crusher alternative with dumbell / machine

Back

Deadlift alternative with dumbell /machine


My gym at home has got all i need but sometimes with work and family etc ill have to do with work for a session !

cheers

BB

cheers cashman

i have a work college who subscibes to the light set method of warm up, as opposed to the magazine/gym pt style of cardio, but just wanted to clarify

Believe that you can - and you will.

LEGS GET MASSED NOW!

Makedonski_muscle

Cashman

Just thought id put up little note to say thanks for the great advice, i can honestly say your routine has changed my approach to training forever.

Started the routine first week in January and to date have added over a stone of what as far as i can see is mostly muscle with some good definition - admittidly i have addressed my diet aswell but think the motivation for doing that was a result of an enjoyable routine that delivers noticable results.

Before i used to avoid deadlifts and squats like the plague and tended to do chest, biceps and tris most days - not feeling like id worked hard enough if i didnt have a "pump" in my arms, and the thought of having a session at the gym purely for legs was unthinkable!!

But like i said this routine has changed my approach for the better and at first my mates were sceptical - prefering there machines and isolation exercises but as the results have become evident they are slowly coming round to "cash's way"

Thinking of giving it another couple of weeks then maybe switching over to Frankies 5*5 but we'll see.

So thanks again and for anyone reading this thinking of giving the routine ago - DO IT - you wont regret it!!!!!!

ORIGINAL: owencd

Cashman

Just thought id put up little note to say thanks for the great advice, i can honestly say your routine has changed my approach to training forever.

Started the routine first week in January and to date have added over a stone of what as far as i can see is mostly muscle with some good definition - admittidly i have addressed my diet aswell but think the motivation for doing that was a result of an enjoyable routine that delivers noticable results.

Before i used to avoid deadlifts and squats like the plague and tended to do chest, biceps and tris most days - not feeling like id worked hard enough if i didnt have a "pump" in my arms, and the thought of having a session at the gym purely for legs was unthinkable!!

But like i said this routine has changed my approach for the better and at first my mates were sceptical - prefering there machines and isolation exercises but as the results have become evident they are slowly coming round to "cash's way"

Thinking of giving it another couple of weeks then maybe switching over to Frankies 5*5 but we'll see.

So thanks again and for anyone reading this thinking of giving the routine ago - DO IT - you wont regret it!!!!!!

Cheers for the endorsement owencd! It's always great to hear of someone that just gets stuck in and goes for it. Great progress and glad you are enjoying it. You're spot on about giving it another of couple of weeks then switching the routine around. You also might want to build a rest week in the change over period. Your body will thank you for it.

Good luck mate.

"That which does not kill us makes us stronger"... Friedrich Nietzche

http://www.muscletalk.co.uk/Bodybuilding_for_the_Beginner%21/m_2245/tm.htm

An excellent thread Cashman, just what I've been looking for - but without really knowing it.

It's good to read a thread that's so old and see the feedback and gains people have made over time.

I recently started training (2 weeks ago), this comes after almost 34 years of being a skinny lazy git (I'm 5'8" and 60kg) - I decided enough was enough so joined the work's (university) gym.

I have good enthusiasm for it, and have been going 4 times a week so far and enjoy it - though I'll admit that after reading this thread my technique hasn't been the best; I'll be starting this schedule tomorrow.
My diet is in the process of being sorted, I just need to adapt to eating more often.

I've updated the links on your workout schedule, which initially had links added to it by FlexMus on page 13 (post 258), but some of these links are now dead, and I've filled in some of the missing ones.
Though I'm struggling to find a link for the overhead cable presses, can someone post a link to it please?


I've used links to exrx.net for all of the exercises, but the weighted Swiss ball gif seems to be a bit wrong, it's more twist than weighted, but the description is right; I’ve also linked to the seated calf raise as this is what I do at my gym – there are many different ways of doing this exercise – many probably better than the seated.


SATURDAY - Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure) (Lay so head is at the top of the bench)
Skull Crushers - 3 sets 6-8 reps (or close grip bench press)
overhead cable presses 3 sets 6-8 reps (last set to fail) (or close grip bench presses)


SUNDAY - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Chins or Lat pulldowns 3 sets 6-8 reps (last set to fail)
(I would prefer you to do chins instead though if you are strong enough to lift your bodyweight)
Barbell Bicep curl 3 sets 6-8 reps
One arm Dumbell Hammer curls 3 sets 6-8 reps


MONDAY
REST & Cardio (30 mins swimming before brekkie approx 40 lengths)

TUESDAY - Delts/traps
5 min warm-up
Seated Dumbell military press (Sit on Bench while executing) - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps

WEDNESDAY
REST & Cardio (30 mins swimming b4 brekkie)

THURSDAY - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises (link shows seated) 4 sets 8-10 reps (last set to fail)
Weighted Swiss Ball crunches 4 sets 6-8 reps
hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

FRIDAY
REST & Cardio (30 mins swim b4 brekkie)

Hey Cash

Still progressing reasonably well with the routine but the one exercise that is not progressing aswell as the rest is the pull ups.
Dont think it helps the fact that i do them straight after deadlifts but even after 8 weeks i still struggle to get 3x5 narrow grips out let alone wide grips!!
So what you think? maybe drop onto lat pull or my gym has an assisted chin up machine aswell but dont feel that good or just stop moaning and keep going at the chins?
Or maybe do them first but think that will have negative effect on my deadlift!?
My weights are still going up on all other exercises but this is the one that is frustrating me the most.
Thanks in advance.

Owencd